Roasted Eggplant Caponata

roasted eggplant caponata

A roasted eggplant caponata that is simple to make and always a crowd pleaser.

I always buy eggplant this time a year as there are so many varieties available especially at local farm stands and markets. Be sure to pick fresh ones that are heavy and solid to the tap. This roasted eggplant caponata recipe really delivers a great flavor that goes well as side dish or an app. You can serve it with cucumbers to keep it really low carb or you can splurge with some lower carb pita chips shown below.

Roasted Eggplant Caponata
Serves 6
A simple fresh eggplant caponata with few ingredients.
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Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
192 calories
14 g
0 g
15 g
2 g
2 g
219 g
351 g
6 g
0 g
13 g
Nutrition Facts
Serving Size
219g
Servings
6
Amount Per Serving
Calories 192
Calories from Fat 133
% Daily Value *
Total Fat 15g
23%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 0mg
0%
Sodium 351mg
15%
Total Carbohydrates 14g
5%
Dietary Fiber 5g
22%
Sugars 6g
Protein 2g
Vitamin A
11%
Vitamin C
18%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large eggplant - 3/4 inch diced, skin on
  2. 1 cup red onion - halved then sliced thin
  3. 1/2 cup green olives - pitted, sliced in quarters length-wise
  4. 1 cup fresh fennel bulb - coarse diced
  5. 1/3 cup capers - rinsed
  6. 1 cup tomato sauce - good quality jared or substitute with 4 ripe tomatoes - chopped coarse
  7. 2 tbsp fresh parsley - chopped coarse
  8. 6 tbsp extra virgin olive oil, divided
  9. 1/4 cup white wine vinegar
  10. 1.5 tsp sugar
  11. Fresh ground salt and pepper to taste
  12. 1.5 tsp crushed red pepper flakes (optional)
Instructions
  1. Preheat oven to 425.
  2. Toss eggplant in 4 tbsp of olive oil in a large bowl.
  3. Arrange eggplant single layer on a baking sheet and roast until browned, flipping halfway through, about 25 minutes. Let cool down.
  4. Cook fennel in bowling water for 4 minutes, drain and let cool - set aside.
  5. Heat remaining 2 tbsp of olive oil in a large pan over med-high heat.
  6. Add onion and cook till just golden about 5 min.
  7. Add the olives, capers, reserved fennel, tomato sauce, sugar, vinegar, and salt and pepper to taste.
  8. Gently stir in the eggplant, being careful not break up the eggplant.
  9. Simmer for 2 to 3 minutes, then transfer to a large bowl or platter and cool.
  10. Garnish with parsley and serve cold or at room temperature.
  11. Can be made ahead a few days and gets better with age.
beta
calories
192
fat
15g
protein
2g
carbs
14g
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EverydayKetoGourmet http://www.everydayketogourmet.com/wp/
Here is a brand of pita pockets that have only 5 net carbs per each pita. Toast them in the toaster oven and then slice them like a pizza pie into 12 sections. 12 pita chips for 5 net carbs – That’s not a bad deal!

I often have trouble figuring out what to do with all the eggplants I buy. I mean how many eggplant parm-like dishes can one eat? This roasted eggplant caponata appetizer has become a welcome addition to the happy hours at my house and should at yours as well.